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An Overview of the Health Benefits of Eggs

An Overview of the Health Benefits of Eggs. The Nutrition in an Egg is Second to None. Eggs have been a staple in the human diet for thousands of years The range of nutrients in an egg is sufficient to sustain a developing chick embryo . Nutrient-Rich Eggs .

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An Overview of the Health Benefits of Eggs

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  1. An Overview of the Health Benefits of Eggs

  2. The Nutrition in an Egg is Second to None • Eggs have been a staple in the human diet for thousands of years • The range of nutrients in an egg is sufficient to sustain a developing chick embryo

  3. Nutrient-Rich Eggs For 70 calories 1 large egg = varying amounts of vitamins and minerals + good source of high quality protein Vitamin B12 (7% DV) Vitamin B5 (7% DV) Folate (6% DV) Vitamin A (5% DV) Vitamin B6 (5% DV) Iron (5% DV) Zinc (4% DV) Calcium (3% DV) • Choline (23% DV) • Selenium (22% DV) • Protein (12% DV) • Riboflavin (12% DV) • Vitamin D (10% DV) • Phosphorus (10% DV) Excellent Source Good Source U.S. Department of Agriculture, Agricultural Research Service, USDA Nutrient Data Laboratory. USDA National Nutrient Database for Standard Reference, Release 23 (2010). NDB No: 01123. *Excellent Source and Good Source as defined by US Food and Drug Administration

  4. Macronutrient Distribution in One Large Uncooked Chicken Egg (50 g)

  5. Recent Research from USDA • Compared to 2002 data, a large egg has: • 14% less cholesterol • 34% more vitamin D • Additional research is needed to determine reason(s) for the change in cholesterol and vitamin D • Changes in animal diet • Breeding changes • Rate of lay • Analytical differences • Other

  6. Lipids: One Large Uncooked Chicken Egg (50 g)

  7. Highlighting Egg Benefits High-quality protein Vitamins and minerals Carotenoids Choline Satiety, glycemic index Affordability Convenience

  8. Egg Protein • Approximately 60% contained in egg white; 40% in yolk • Nutritionally complete proteins, containing all of the essential amino acids

  9. Protein Quality • Chemical Score: Egg = 100 • Essential amino acid level in a protein food divided by the level found in an “ideal” protein food • Biological Value: Egg = 94 • A measure of how efficiently dietary protein is turned into body tissue • Protein Efficiency Ratio: Egg = Highest of any protein • Ratio of grams of weight gain to grams of protein ingested in young rats

  10. Biological Values • Whole egg: 93.7 • Milk: 84.5 • Fish: 76.0 • Beef 74.3 • Soybeans: 72.8 • Rice, polished: 64.0 • Wheat, whole: 64.0 • Corn: 60.0 • Beans, dry: 58.0

  11. High-Quality Protein Foods: Kcals Per Serving Calories Per Serving

  12. Don’t Toss the Yolk • Nutrients in the yolk play key role in aspects of health: • Immune function • Eye health • Cell growth • Fetal development in pregnant women • Brain health in older adults • An egg a day can fall into current cholesterol guidelines

  13. Common Egg Myths and Misconceptions Fact No substantive nutritional difference between white, brown, fertile, and free range eggs Nutritional content is determined by the hen’s diet • Myths • Brown eggs are healthier than white eggs • Fertile eggs have less or no cholesterol • Free range and cage free eggs have more nutritional value than conventional eggs

  14. Common Egg Myths and Misconceptions Myth Eggs contain antibiotics and hormones that are given to hens to increase production • Fact • Hens are not given hormones of any kind • Antibiotics are only given to hens for therapeutic reasons

  15. The Bottom Line • Eggs have the highest quality protein at the lowest cost • Eggs contain every essential amino acid, fatty acid, vitamin and mineral needed by humans (except vitamin C) • Eggs contain highly bioavailable, functional nutrients like choline, and the dietary xanthophylls - lutein and zeaxanthin

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